For muscular endurance, what percentage of intensity based on 1RM is recommended?

The recommendation for muscular endurance training often suggests using a moderate intensity of around 65% of an individual's one-repetition maximum (1RM), while performing higher repetitions, typically ranging from 8 to 20 reps. This approach is effective for enhancing muscular endurance because it focuses on longer sets that sustain muscular contractions for a prolonged period, which in turn improves the muscle's ability to perform repeated actions over time.

Using a percentage like 65% allows for sufficient resistance to challenge the muscles while still enabling the individual to complete a higher number of repetitions before fatigue sets in. This is particularly beneficial for athletes or individuals looking to increase their stamina and overall muscular endurance rather than developing maximal strength, which would require higher intensity percentages with lower repetitions.

Additionally, this moderate intensity aligns well with established guidelines in strength training literature for those focusing on endurance adaptations, making it a well-accepted approach in fitness training for those aiming to enhance their muscular endurance capacity.